Monday, 24 May, 2010

Posted by Mandee on May 24, 2010   |   32 Comments

Back Squat 5-5-5-5-5 reps

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32 responses to “Monday, 24 May, 2010”

  1. Russell says:

    Back squats two days in a row! Sorry guys. This seems to happen every time I try to program a normal workout on rest days. I guess it is a good thing. If you came to class yesterday and are planning on coming again today, I suggest making up the 400m run / air squat workout or “J.T.”

  2. Larry Lowe says:

    What is that picture, and why does Leesha look so happy to be there?

    • Russell says:

      The picture is from our “Field trip” to EarthFare. Had a good time. It was obscenely busy there, but the food is really good and it’s nice to finally have some quality and variety in shopping without having to drive to Atlanta.

      Dinner last night was grass-fed NY strip, frozen pre-cut butternut squash cubes broiled in olive oil, and assorted olives from the olive bar.

    • Patrick says:

      I was thinking the sesame street jingle
      One of these things is not like the others,
      One of these things is just not the same…

    • Aaron says:

      Yeah…I noticed the red cup on the table too πŸ™‚

  3. Zak says:

    Been a while since I posted. Had an attack on base last week that screwed up my gym schedule a bit.

    I did the CFFB total last Friday
    Power Clean – 255,260(x),260(x)
    Back Squat – 235, 245(x),245(x)
    Bench Press- 295,305,315
    Deadlift – 455(x),435,455(x)
    1240 Total

    Squat 5×5
    295 across
    Press 5×1

    Complete as many rounds as possible in 12 minutes:

    5 Pull Ups
    10 Push Ups
    15 Double Unders

    Subbed 24″ box jumps for double unders.
    8 rounds

    • Zak says:

      1340 Total…

    • Patrick says:

      Were you a hundred off on the Back Squat numbers? Seems low for you.

    • Zak says:

      My back squat has always been my weakest lift. When I started CrossFit Football my 5×5 was only 225 and my 1rm was 315. I hit 345 a week or two before I deployed, but just couldn’t get it going on Friday.

    • Zak says:

      Oh… I just caught that I put 235 and 245 instead of 335 and 345. That would be why the total was 100 off.

  4. Slade White says:

    Headed to Eglin AFB all this week. See you all after the Holiday.

  5. Karen says:

    JT as rx’d at home 19:04 pr by 4:25.

    Getting over a cold. Sucks that it happened this close to Regionals but hopefully I won’t be hacking too much by Saturday! Starting to wonder what I got myself into! (Nerves are beginning to kicking in a bit.)

  6. Dennis B says:

    Greetings CFHSV CrossFitters,
    As I seem to always be harping about not only hitting the CrossFit WODs with intensity and consistency as well as maintaining a good nutritional and hydration intake I wanted you to watch this video. Okay, the real reason I want you to watch it is one of the movie stars is our own K Lowe. Hope everyone enjoys. If you have already seen this sorry.

    The link is http://www.nextgenerationcrossfit.com/main/

    I still monitor some Oklahoma CrossFit sites and ran across this today. It is the first video link called. What elite athletes eat (From the Crossfit Games)
    Click on the video to see it in full view.

    Should be even easier to shop and eat great with EarthFare and Russell hooking us up and educating them about CFHSV as well.

    Train Hard, Train Smart, Train to Survive! OkieDB Out

  7. LeshaS says:

    One day, I am not going to be scared of my own pics on this site. This could have been a really pretty pic in front of the pineapples…

    As rx’d: 155 – 155 – 155 – 155 – 165

  8. Barry S says:

    Today was a new one for me…5 rounds for time:
    20 kb swings
    15 pushups
    10 SDLHP
    15 air squats
    50m Farmer’s walk

    1.5 pood, 75# (really light, but was kinda caught in the group thing), unknown on the walk since they were 5 gallon buckets filled mostly with sand…50# ea, maybe?


  9. Patrick says:

    Box Squat form work: 135(5) over and over.

    Thought I was doing these better. Russell found some problems to work out. Good to have a coach.

  10. Robert S. says:

    Box Squat at 125# x 5

    It seems Patrick and I have similar box squat form. I’ve been wanting to try these for a while. Glad we worked on them today.

  11. Robert S. says:

    I’ve become interested in John Welbourn’s stuff, and I am thinking of doing paleo + gallon of milk a day along with CrossFit Football programming.

    Any thoughts or experience with this?

    • Russell says:

      yes I did that.

      Eating Paleo means eating whatever you want without measuring. This is great if it’s the only thing you can do, but thinking it will give you a benefit over the Zone is silly. If you don’t like the results you’ve gotten with the Zone, adjust it, but not measuring is the equivalent of thinking you are going to get better at CF by not ever looking at the weights you put on the bar. its just silly.

      As for the Gallon of milk per day, if you were trying to sustain a large amount of body weight (read: absolute mass, not muscle) and weren’t at all concerned with the detrimental effects this can have on your other workouts (read: anything lasting longer than 7 minutes), then go to town. The problem many people fall into is thinking that the only way to improve their strength is to improve body weight. This simply isn’t true and CrossFit proves this on a daily basis. Just because you aren’t where you want to be doesn’t mean regular CrossFit programming isn’t working, it just means it isn’t working fast enough for you, and I think this is largely because every step forward you make, you also compare yourself to higher and higher standards.

      Your best bet? Keep eating the Zone, keep experimenting with it and try adding more or less protein, then fat, then carbs. Work on your weaknesses every few days, especially squat technique, and occasionally substitute a workout you aren’t good at for one you know you’re pretty good at.

      Just keep in mind, when I started CrossFit I couldn’t clean 135. I’m close to 275 now and that’s after almost 5 years. This stuff doesn’t work overnight, but it works.

    • Patrick says:

      Let me clarify some thoughts about GOMAD, and why I think it may not be right for you.

      First, I’ve always been a hardgainer. Hell, didn’t hit 140# until in my 30s. So, for young skinny dudes that wants to get bigger and stronger, novice linear progression programming and GOMAD is great. Would have been prefect for me 15-20yrs ago. But, I’ve got the hormonal milieu of an “old dude”, essentially running on fumes. So, GOMAD simply made me fat. I got stronger, but would have been better off upping the daily blocks of a Zone diet.

      GOMAD is NOT for the fat guy. They need increased protein and cutting the crap carbs. Fat guys already have plenty of “nutritional excess”, they can mobilize their stored adipose tissue to make muscle. So dumping in an extra 3000+ calories daily is just stupid and will make them fatter.

      Your not a fat guy, but your also not a hardgainer. I don’t think GOMAD is right for you. Especially if your going to use CF Football programming over a simple novice linear progression program (Starting Strength to name one). I’d stick with a Paleo/Zone/Dairy and simple tinker with increasing/ decreasing blocks or macronutrients.

      If you decide to use CF Football programming start with the Amateur strength WODs until your progress stalls. Collegiate/Professional is Intermediate/Advanced programming so strength gains come slower. There’s is no reason to jump to intermediate programming if your still making progress as a novice.

  12. Kyle Mosier says:

    175 – 185 – 205 – 215 – 215

  13. Tasha W says:

    Found out today how much it sucks to do a different WOD than the rest of the class! πŸ˜‰ Been having lots of pain in groin area any time I do weighted squats for a couple of months now. Hoping it’s pregnancy-related. Did Friday WOD 4 rds 400m/50 air squats. 19:42.

  14. dunnbball says:


  15. Aaron says:


  16. Emily D. says:


    Still feeling sickly and the sinus meds are making me feel all floaty….so I did better than I expected.

    We have to get a big group together for Warrior Dash next year………AWESOME time. Where else can you run a 5K in your speedo? πŸ™‚

    And bring on Fran tomorrow!!!!

  17. Patrick says:

    5/3/1 Back Squats at the GloboGym
    Clean and Press 135# 3×5
    1st set was full movement floor to overhead each rep.
    2nd and 3rd set was 5 Cleans followed by 5 Press.
    The full movement was starting to frighten the natives, they aren’t used to seeing the quick lifts and don’t know to stay back a bit.